Back again after being snowed- and iced-off for a week. I wasn't really sure what it was going to be like today but planned for 3 x 17 minutes of W3R2. The music was familiar (two weeks though since I'd run with it) and I set off. The first 2k went pretty well and the pace was reasonably fast but I thought something was odd when Sam's voice told me 'well done' and to wind down to a walk for a minute before I had got to the 3k mark. I soon figured that my plan had been undone by a simple over-keen rewind on the podcast ... to Week 2. Still, I did the 3 x 15 minutes and clocked a good distance at 8.37k. Over 11kph is very encouraging after missing out on last week's runs. So, it will have to be the real W3R2 this week on Tuesday or Thursday and then again on Sunday to get back on track. Aiming for Week 4 next week but know that work and weather have conspired against me already and I have two late nights this week, so I may be getting over-ambitious.

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Hey despite choosing the wrong week, you probably increased the speed and distance by repeating it, so its all good prep work for week 3 run 2.

Nothing lost and everything gained.

I have started using another B210K podcast which tells you when your 1/2 way through, final 2 mins and then 60 seconds to go. Not clocking up as much distance as you but not doing too bad at 7.5km this week.